swanlogo2.jpg (2420 bytes)Peanut Stew with Banana and Couscous


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A "gold star" recipe said my husband!

  • 12 oz. banana nectar or substitute any other fruit nectar (I used a 12 oz nectar called Caribbean Cooler)
  • 1-1/4 cup unflavored soy milk
  • 1 Tablespoon olive oil
  • 1 red onion (about the size of a tennis ball)
  • 20 oz can of crushed pineapple in juice (do not drain)
  • 1 very ripe banana, mashed
  • 10 - 12 oz frozen spinach or other greens, thawed
  • 1 cup crunchy peanut butter
  • 1/8 - 1/4 teaspoon crushed red pepper flakes (1/8 tsp. was hardly noticeable in the final dish)
  • 12 oz. package of couscous (I used Whole Wheat Couscous by Fantastic Foods)
  • Garnish - chopped fresh cilantro and/or mint, chopped fresh tomato,
    and fresh lime wedges

Directions:

Using a large non-stick pan, heat olive oil. Add onions and cook over medium high heat for 2-3 minutes. Add 1/4 cup water and heat for an additional 4-5 minutes until onion is soft. Do not let onions burn, adding additional water 1 Tbsp at a time if necessary.

Add undrained pineapple, mashed banana, peanut butter and red pepper flakes to the onion. Stir and simmer for 5 minutes. Add in spinach and stir until well mixed. Simmer for 2-3 minutes (do not overcook greens).

Meanwhile, bring milk/nectar mixture to a boil in a 2-3 quart saucepan. Add couscous and stir. Cover and remove from heat, letting stand about 5 minutes until liquid is absorbed.

To serve, spoon couscous onto a plate and top with spinach mixture. Sprinkle with fresh herbs and chopped tomatoes. Serve with lime wedges to squeeze onto the mixture.

This is a complete and filling meal all by itself. Serve with some fresh seasonal fruit for dessert.

 


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

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